Play by the numbers with our nutrition score sheet to which of these summery, picnic foods are best left to the ants.
At a picnic
Eat This:
- 4 oz fried chicken
- 2 deviled eggs
- 1/2 c pasta salad with light vinaigrette
- 1 c mixed greens
- 1/2 c fresh berries
- 1 chocolate chip cookie
- 12 oz root beer
Total: 852 calories, 37 g fat (10.9 g saturated), 1,341 mg sodium, 93 g carbohydrates, 7 g fiber, 45 g sugar, 40 g protein
Not That:
- 4 oz country-style barbecue pork ribs with sauce
- 1 dinner roll with 1 pat butter
- 3/4 c tomato-cucumber salad
- 1 c potato salad
- 1/2 c fresh pineapple slices
- 1 oatmeal cookie
- 12 oz iced tea
Total: 1,154 calories, 60 g fat (17.9 g saturated), 2,240 mg sodium, 107 g carbohydrates, 8 g fiber, 42 g sugar, 40 g protein
With half the artery-clogging saturated fat of pork ribs, the fried bird wins wings down. In fact, the chicken meal still takes the cake even with a few splurges like the deviled eggs and the root beer. Whatever you do, steer clear of the mayonnaise-laden potato salad: It has almost as much fat—20 grams—as the main course.
On the boardwalk
Eat This: Ice cream sandwich
Total: 144 calories, 6 g fat (3.2 g saturated), 36 mg sodium, 22 g carbohydrates, 1 g fiber, 15 g sugar, 3 g protein
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Not That: Nutty Buddy ice cream cone
Total: 217 calories, 14 g fat (5.6 g saturated), 60 mg sodium, 22 g carbohydrates, 1 g fiber, 17 g sugar, 4 g protein
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The sandwich prevails thanks to its skinnier filling. Really craving a chocolate scoop? Get a kiddie cone and rack up half the fat and calories.
Eat This: 6-inch funnel cake
Total: 287 calories, 14 g fat (2.7 g saturated), 260 mg sodium, 31 g carbohydrates, 1 g fiber, 2 g sugar, 7 g protein
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Not That: Slice of apple pie (1/8 of a 9-inch pie)
Total: 411 calories, 19 g fat (4.7 g saturated), 200 mg sodium, 58 g carbohydrates, 2 g fiber, 26 g sugar, 4 g protein
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Even sprinkled with powdered sugar, the fried dough weighs in with fewer calories (and less fat). Blame the double crust, which accounts for nearly all the fat content.
Eat This: 1 medium caramel apple (6 oz)
Total: 244 calories, 4 g fat (3.9 g saturated), 0 mg sodium, 54 g carbohydrates, 5 g fiber, 54 g sugar, 2 g protein
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Not That: 3 oz caramel corn
Total: 367 calories, 11 g fat (3.1 g saturated), 176 mg sodium, 67 g carbohydrates, 4 g fiber, 46 g sugar, 3 g protein
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Yes, popcorn is a whole grain. But the apple has the same amount of fiber. Also, it takes longer to eat, which makes it more satisfying.
Drink This: 8 oz sweetened iced tea
Total: 60 calories, 0 g fat, 24 mg sodium, 17 g carbohydrates, 0 g fiber, 17 g sugar, 0 g protein
Not That: 8 oz lemonade
Total: 151 calories, 0 g fat, 20 mg sodium, 36 g carbohydrates, 0 g fiber, 36 g sugar, 0 g protein
The tea wins twice, since it also contains compounds called polyphenols that act as powerful disease-fighting antioxidants. Can't live without the 'ade? Dilute it by half with water and ice—it'll still be plenty sweet.
At a backyard cookout
Eat This: Hot dog with ketchup and bun
Total: 254 calories, 14 g fat (5 g saturated), 897 mg sodium, 23 g carbohydrates, 1 g fiber, 7 g sugar, 9 g protein
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Not That: Bratwurst with mustard and bun
Total: 401 calories, 27 g fat (9.1 g saturated), 1,105 mg sodium, 23 g carbohydrates, 1 g fiber, 3 g sugar, 16 g protein
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The veal-and-pork German sausage sports double the artery-clogging fat of the dog. To save even more, use a wrap rather than a bun.
Eat This: 2 oz whole-grain corn chips, 1/4 c salsa
Total: 295 calories, 15 g fat (2.9 g saturated), 303 mg sodium, 38 g carbohydrates, 4 g fiber, 0 g sugar, 4 g protein
Not That: 3 oz barbecue potato chips
Total: 418 calories, 28 g fat (7 g saturated), 637 mg sodium, 45 g carbohydrates, 4 g fiber, 4 g sugar, 7 g protein
The tomatoes in salsa are rich in cancer-fighting lycopene, and the chips count as one-third of your daily whole grain quota. Fiesta!
Eat This: 1 c Jell-O fruit salad
Total: 153 calories, 0 g fat, 107 mg sodium, 38 g carbohydrates, 1 g fiber, 19 g sugar, 2 g protein
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Not That: 1 c Caesar salad
Total: 242 calories, 26 g fat (3.9 g saturated), 480 mg sodium, 3 g carbohydrates, 1 g fiber, 1 g sugar, 1 g protein
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Even Jell-O with canned fruit doubles your dose of blood pressure-lowering potassium. Better yet, use fresh fruit to boost the antioxidants.
Eat This: 4-oz chicken-breast kebab
Total: 160 calories, 6 g fat (1.8 g saturated), 54 mg sodium, 0 g carbohydrates, 0 g fiber, 0 g sugar, 24 g protein
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Not That: 4 oz turkey burger
Total: 227 calories, 17 g fat (5.2 g saturated), 107 mg sodium, 0 g carbohydrates, 0 g fiber, 0 g sugar, 18 g protein
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Turkey patties are often a mix of light and dark meat—which can have even more fat than some varieties of ground beef.
